What Does Magnesium Do For The Body?
Magnesium is a mineral that is essential for many important bodily functions. It is involved in over 300 biochemical reactions, including:
- Muscle and nerve function:Â Magnesium helps to regulate muscle contraction and relaxation, and it is also involved in nerve signal transmission.
- Blood sugar control:Â Magnesium helps to regulate blood sugar levels by increasing insulin sensitivity and reducing inflammation.
- Blood pressure control:Â Magnesium helps to lower blood pressure by relaxing blood vessels.
- Heart health:Â Magnesium helps to regulate heart rhythm and prevent heart attacks and strokes.
- Bone health:Â Magnesium is important for building and maintaining strong bones.
- Metabolism:Â Magnesium is involved in many metabolic processes, including energy production and protein synthesis.
- Mood:Â Magnesium may play a role in mood regulation and reducing anxiety and depression.
- Sleep:Â Magnesium may help to improve sleep quality.
In addition to these essential functions, magnesium may also play a role in other health conditions, such as migraines, chronic fatigue syndrome, and irritable bowel syndrome.
Good Sources of Magnesium
There are many good sources of magnesium in the diet, including:
- Nuts and seeds: almonds, cashews, pumpkin seeds, sesame seeds
- Dark leafy green vegetables: spinach, kale, collard greens
- Whole grains: oats, brown rice, quinoa
- Legumes: beans, lentils, peas
- Fatty fish: salmon, tuna, mackerel
Symptoms of magnesium deficiency can include:
- Muscle cramps
- Fatigue
- Headaches
- Anxiety
- Depression
- Insomnia
- Irritability
- Constipation
- High blood pressure
- Arrhythmia
How Much Magnesium Do You Need?
Below are the values of Magnesium recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 30 mg |
| Infants 7–12 months | 75 mg |
| Children 1–3 years | 80 mg |
| Children 4–8 years | 130 mg |
| Children 9–13 years | 240 mg |
| Teen boys 14–18 years | 410 mg |
| Teen girls 14–18 years | 360 mg |
| Men | 400–420 mg |
| Women | 310–320 mg |
| Pregnant teens | 400 mg |
| Pregnant women | 350–360 mg |
| Breastfeeding teens | 360 mg |
| Breastfeeding women | 310–320 mg |
Can You Take Too Much Magnesium?
Yes, it is possible to take too much magnesium. The upper limit for magnesium intake for adults is 450 milligrams (mg) per day. If you consume more than this amount of magnesium, it can build up in your bloodstream and cause a condition called hypermagnesemia.
It is important to note that most people do not get too much magnesium from their diet alone. However, it is possible to get too much magnesium from magnesium supplements.
It is also possible to get too much magnesium if you eat a lot of magnesium-rich foods and take magnesium supplements at the same time.
If you are concerned about getting too much magnesium, talk to your doctor. They can help you determine how much magnesium you need and recommend a safe way to get it.
Here are some tips to help you avoid getting too much magnesium:
- Do not take more than 450 mg of magnesium per day.
- If you are taking magnesium supplements, take them with food. This will help your body to absorb the magnesium more slowly.
- Avoid taking magnesium supplements at the same time as other medications, such as some antibiotics and diuretics. These medications can interfere with your body’s ability to absorb magnesium.
- Eat a balanced diet that includes plenty of magnesium-rich foods, such as nuts, seeds, leafy green vegetables, and whole grains.
Magnesium in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and of the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 13% |
| Arugula | 11% |
| Basil | 15% |
| Beet | 17% |
| Bok Choy | 5% |
| Borage | 11% |
| Broccoli | 12% |
| Brussel Sprouts | 5% |
| Buckwheat | 60% |
| Cabbage | 13% |
| Carrot | 3% |
| Cauliflower | 4% |
| Celery | 3% |
| Chervil* | <1% |
| Chives, Garlic | 10% |
| Cilantro | 6% |
| Cress, Upland | 9% |
| Dill* | 13% |
| Endive | 4% |
| Fennel* | 4% |
| Fenugreek* | 14% |
| Kale | 8% |
| Kohlrabi | 13% |
| Leek | 6% |
| Lettuce | 3% |
| Lovage | Reported to have. |
| Mustard | 8% |
| Nasturtium* | 5% |
| Onions | 3% |
| Parsley | 12% |
| Pea | 8% |
| Radish | 11% |
| Shungiku* | 8% |
| Sorrel | 24% |
| Spinach | 22% |
| Sunflower | 23% |
| Swiss Chard | 20% |
| Tat Soi | 3% |
| Tokyo Bekana | Reported to have. |
| Turnip* | 7% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Magnesium based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Magnesium
Click here for more information on Magnesium from the National Institute of Health.
